Rob trying to one-up Kendall's PR deadlift with a new PR in the kettlebell swing! Awesome job Rob!!!

DROM

2x10

Shoulder Dislocates

Kipping Glides

Push-ups

WOD

5 Rounds of max reps

Bench Press

(prescribed weight is bodyweight for men, 60% for women, but adjust accordingly. Use the same weight for each set of bench press)

Pull-ups

Rest as long as needed between rounds. This is NOT for time!

Happy Birthday Kendall from all your friends at CrossFit Beaufort. Hope you have a fantastic day!

Kendall with new PR deadlift @ 325lb.  Great job!!!!



DROM

400m Run

2x10

Push-ups

Sit-ups

Pull-ups

MOD

Pistol Squat practice

WOD

11:00 AMRAP

11 One-arm KB Walking Lunge

(alternate L&R each round)

11 Burpee Box Jumps

Rest 2:00

7:00 AMRAP

7 One-arm KB Squat

(alternate L&R each round)

7 Burpee Box Jumps

Happy Birthday Kelly from all your friends at

CrossFit Beaufort.

 Hope your day is extra special!

Kelly must love to row because she's always smiling!!

DROM

500m row

2x10

Wallball (light)

KB Swings (light)

MOD

L-Sit

Collect 3:00 total

WOD

Clean & Jerk

Power or Squat / Push or Split

Practice form if you are new to this movement otherwise

work up to a heavy single

Happy Birthday K. Jordan from all your friends at CrossFit Beaufort!

Great job on the 6.2 mile run on Sunday and we hope you enjoy your special day!!!!!

DROM

Jump Rope 2:00

2x10
Kipping Glides
Push-ups

Sit-ups

MOD

Handstand Holds or Walk

(un-lock / lock out elbows on the holds if possible)

WOD

15 KTE's
12 Dips (box or bench)
9 Deadlifts 245/160
50m Run
15 KTE's

12 Dips

  9 Deadlifts
100m
15 KTE's
12 Dips
  9 Deadlifts
150m

15 KTE's

12 Dips

  9 Deadlifts

200m

Happy Birthday Terri from all your friends at CrossFit Beaufort. Hope you have a great day!

CrossFit Beaufort would like to welcome new members Hannah, Troy, and Melanie to the CrossFit Beaufort family!!!

 DROM

2x10
Shoulder Dislocates
OHS

DB Press

Front Squat (empty bar)

MOD

Front Squat
3-3-3-3-3

WOD

4RFT

400m Run

15 Thrusters 95/63#
15 Chin-ups

Recipe of the Week

Confetti Chicken

How many ways can you cook chicken? Here’s one more. Buy a variety of colorful bell peppers and make a nice savory sauce for some chicken cutlets. Serve over riced cauliflower if you like, with a side of summer squash. Start to finish takes less than 45 minutes.

For the recipe, go to Make Mine Paleo.

- Maureen

Sunday Fun Run

Join us tomorow morning at 9:20am at CrossFit Beaufort for an open run. Give it a try even if you are new to running. Everyone is welcome to run/walk a route at their own pace. You can choose a route from 1 mile to a 10K. Bring a friend and run together! 


Possible coffee/tea/smoothie recovery afterwards...

Happy Birthday Mike from all your friends at CrossFit Beaufort.

 We hope you have a wonderful day!

Derek bust'n out some meters on the rower.

Partner WOD
1:00 Row/Push-ups
1:00 Row/Walking Lunge
1:00 Row/Sit-ups
1:00 Row/Box Jumps
1:00 Row/Box Dips
1:00 Row/Air Squats

One partner rows while the other performs the listed exercise.  After 1:00 they switch
Score=Calories + Reps

Today is the last day for FGB6 donations in case you forgot!!!

Kris hitt'n the jump rope before disappearing to get "hitched".

DROM

Samson Stretch

500m Row

WOD

5 RFT

35 Double Unders

250m Run

If I was Mike I'd start lifting that weight before Nate gets mad!!!

DROM

Samson Stretch
Good Morning
Row 500m
Deadlift Warm-up

WOD
Deadlift
3-3-3-3-3

This should be heavy. Warm-up sets don't count. First set should 70-75% of
1 rep max then increase accordingly.

Mark your calendar to be at the box on October 22nd.  We'll be doing Grace as a fundraiser for a great cause. More info will be posted soon. See you there!!

Here's a great video from Saturday's FGB6 courtesy of Mike T. Great job everyone!!!

DROM

2x10

Shoulder Dislocates

OHS

KB Swing (light)

MOD

Shoulder Press

3-3-3-3-3

 

WOD

4 RFT

250m DB Farmers Walk

30 Ab-mat Sit-ups

15 Pull-ups

If I didn't know any better I'd say Tim was becoming possessed!!

DROM

Samson Stretch

Row 500m

Samson Stretch

WOD

Tabata Squats

Bottom-to-Bottom

Run 1 mile

:10 rest is in the bottom of the squat

after all 8rds immediately run 1 mile

What a great time we had Saturday. First, 9 members headed over to run the Lt. Dan 5k fundraiser, with 6 of the 9 members earning medals in their category. Then it was over to the box for FGB6.  Thanks to all the athletes, volunteers, spectators and coaches that made this possible. We will have more pics available over the next few days and if you have any you would like to send make sure you email them to us.  Final donations are not due until the 23rd, but to date we have raised over $1,500 with several more doanations still to come. A big shout out to Nathan Callender for hitt'n FGB in full bunker gear and Mike T, Maureen, Stuwart, and Teddy for running the 5k and then taking on FGB.

DROM

2 rounds

Samson Stretch 

10 Good Mornings

10 Push-ups

10 Air Squats

MOD

Back Squat

5-5-5-5-5

WOD

15-12-9-6-3 of:

Power Clean 135/85#

Bar-facing Burpees

Recipe of the Week

Chinese Chicken Soup with Ginger

Rest day! Help heal those sore muscles from your Saturday workouts by making some soothing chicken soup. Then you can throw yourself onto the nearest couch and savor the smells of ginger and sesame. You will get a protein punch from the chicken and the eggs that are stirred into the broth. It’s delicious…and fairly quick to put together. Most of the cooking time is in letting it simmer on the stove. Ummm…just in time for the cooler weather, too.

For the recipe go to Make Mine Paleo.

- Maureen

Sunday "Fun Run" tomorow morning at 9:20am at CrossFit Beaufort. Lt. Dan 5Ker's are more than welcome to do a run/walk followed by "coffee" downtown. New to running? NO PROBLEM!!! This is where it all begins!!! Before you know it, you will be running the next 5K.....

Today is the day!

Join for Fight Gone Bad 6 at 10:00 am. We will run as many relays as needed until everyone has an opprotunity to participate. Spectators are welcome so invite your family and friends!!!  No 9am class today while we prepare for FGB6.

Thanks to Dave Aspden and Military Ministry for sponsoring our ad!!!

                 

Tomorrow is the big day!!!

Its not to late to join us for this world-wide fundraiser for our servicemen and women.   We will try to start as close to 10 am as possible with a safety brief and rules explanation.  We will have an Rx division and scaled division, so everyone that wants to can participate regardless of their fitness level.   If you are feeling really frisky come join us at 8:45 am for the Lt. Dan 5k fundraiser.

DROM
2x10
Shoulder Press
Good Mornings
Sit-ups

WOD
Push Jerk
3-3-3-1-1-1-1

Only a few more days left before FGB6! Even if you are not going to participate you can still help out as a volunteer.  Also if you would like to donate but don't want to do it over the internet, see one of the coaches.  If you're low on funds, hit up some of your friends or family that aren't crossfitters cause you never know unless you ask!!

FIGHT GONE BAD EXPLAINED

DROM
2x10
Push-ups
Pull-ups
Air Squat
Walking Lunge

MOD
OHS
2-2-2-2-2

WOD
Partner Row
20:00 for distance
(singles=row 2:00, rest 2:00)

Reminder: Sunday Morning Coffee Run

Join us for our weekend “fun run” on Sunday morning. No pressure, just run at your own pace and work on your skills. Meet at the box by 9:20 for a 9:30 start time. Maureen will have route options for you to pick from ranging from 2 miles to a 10K. You can bring your gear and leave it in the box until after the run. Then, if you feel like joining us for a “recovery” coffee, we’ll meet downtown at a designated café.


“If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.”


- John Bingham

FGB 6 is just a few days away so make plans to join us as an athlete, volunteer, or spectator. There are two ways to participate as an athlete. The first is to click on the "Join Our Team" link, sign up, and raise $25 or more in donations.  The second is to sign up at the door and pay $25 (you can get it from family or friends) of which 100% will go to the fundraiser. 

This is powerful stuff!!

Our fight will last 17 minutes, their's will last a lifetime!!

DROM

Row 250m

2x10
Kipping Glides
Push-ups
Wallball

MOD

Double Under practice

 WOD

"Coe"

10 RFT

10 Thrusters 95/65#

10 Ring Push-ups

Check out the "click to donate" link on the left. Click on it. Go to search by teams; United States; South Carolina; CrossFit Beaufort and it will bring up all the team members. According to coach Mike J., "some gave all, so all should give some"!

We would like to welcome new members Izzy and Irwin to the CrossFit Beaufort community!

DROM

Run 250m

2x10

Sit-ups

Shoulder Dislocates

OHS

MOD
Snatch
1-1-1-1-1-1-1

WOD
"Claudia"
5 RFT
20 KB Swings 53/35#
Run 400m

Tanya focused and determined during last week's WOD!!

DROM

Samson Stretch

2x10

Shoulder Dislocates

Good Mornings

DB Press

MOD

Shoulder Press

3-3-3-3-3

"Rosa"

5RFT

10 HSPU's

400m Run

Recipe of the Week

Marinated Jamaican Chicken with Plantains

Skip the burgers on the grill tonight and try a taste of Jamaica. Marinate some chicken for a quick thirty minutes and put it on the grill. Add a few plantains for authentic Island flavor.

Plantains are in the banana family, but are starchier and lower in sugar. They are a good source of potassium and dietary fiber. They are almost always cooked and not eaten raw like our “dessert” bananas. You can find them now is most grocery stores.

For the recipe go to Make Mine Paleo.

- Maureen

It was a pleasure to host MSgt. Seguine and our local Air Force recruits this past week for a PT session. Its an honor to serve these young men and women as they prepare to serve their country!!

5 RFT

Run  100m

10 Decline Push-ups

20 Squats

30 Ab-mat Sit ups

40 Jump Rope Singles

(for the decline push-ups put your feet on a box)

(scale up by doing DU's)

 

Come join us for an Open Run on Sunday at 9:30am. Maureen will have several routes planned to accomodate your distance of choice.

Take your pick 2 miles, 3.1 miles, or even 6.2 miles for you runners.....

Meet at the box at 9:20am so we can be running at 9:30am. Coffee break following the run downtown. We can pick exact location on Sunday. 

Nothing better than a run and spending time with great friends on Sunday morning!!! Hope to see everyone there.....

I, as well as the other coaches, were really impressed with Kendall during Wednesday's WOD.  Not only was Kendall deadlifting 225#, he was doing multiple reps during each round and every one of them with solid form.  Great job Kendall!!!!

 



DROM

2x10

Kipping Glides

Box Jumps

DB Press

MOD

Chin-ups

3 sets of max reps

(if you are still on bands do negatives 3x5)

WOD

Post total reps.

:20 Push Press 75/53#

:10 Rest

:20 Jumping Lunges

:10 Rest

If you haven't signed up for the Lt. Dan race and are interested, please do so.  After the Lt. Dan race we will be meeting back at the box for the Fight Gone Bad 6 fundraiser. You can learn more about FGB 6 by clicking the link over to the left.

Having a few computer issues regarding posting pics,

so this will have to do for today!!

 

DROM

2x10

Sit-ups

Shoulder Dislocates
OHS

WOD

Run 100m

Rest :30

Run 250m

Rest :30

Run 400m

Rest :30

Run 550m

Rest 1:00
Run 800m
Rest 1:00
Run 550m
Rest :30
Run 400m
Rest :30
Run 250m
Rest :30
Run 100m

A big shout out to Terry for gettin' his first rope climb. 

No more progressions!!!

DROM

250m Run

2x10

Squats

Sit-ups

Pull-ups

MOD

Weighted Push-ups

3x10

WOD

"Christine"

3 RFT

Row 500m

12 Bdwt Deadlift

21 Box Jumps 24/20"

On September 17th, 2011, CrossFit Beaufort will be participating in Fight Gone Bad 6 (FGB6). FGB is a fund raiser that is held at CrossFit boxes across the world to raise money for 3 amazing programs. Here are the three programs that the money is raised for: 1. The Special Operations Warrior Foundation 2. Infant Swimming Resource 3. Camp Patriot.  For more info you can visit http://sportsgrants.org/fgb6/.  They are all really great causes so we are happy to help raise money.

There are a couple of ways you can help. 1. Go to http://sportsgrants.org/fgb6/ and click the donation link. Click the search by team tab and follow the steps to find CrossFit Beaufort. No amount is to small! 2. If you are intrested in participating in the FGB6 workout at our box on the 17th, "no membership is required". We only ask you to either pay $25 at the door the day of the event (which can be donations from your friends), or click the link on our page http://www.crossfitbeaufort.com/ and create a profile to raise money. We are asking for a $25 minimum to be raised in order to participate in the workout. If you only raise $15 you are responsible for paying the remaining $10 the day of the event. This is the same for members and non members alike.

On the day of the event we will have both Rx and scaled workouts so everyone no matter what their fitness level will be able to participate.  Spectators are welcome so please invite your familmy and friends.

DROM
2x10

Push-ups

Walking Lunge

Back Ext./Good Mornings

MOD

Back Squat

3-3-3

WOD

5 RFT

3 Cleans

20 Burpees

(post load and time)